Fire Hydrant
Gym Exercise Card
Equipment
The Fire Hydrant exercise strengthens the hip abductors and glutes, particularly targeting the gluteus medius. It is performed on all fours and involves lifting one leg to the side while maintaining hip stability. This exercise improves hip mobility and stabilizes the pelvis.
How to do it
- Start on all fours with hands under shoulders and knees under hips.
- Keep your core engaged to maintain a flat back position.
- Lift one leg out to the side, keeping the knee bent to 90 degrees.
- Raise the leg until the thigh is parallel to the ground, then lower back down.
- Repeat on the other leg.
Muscles worked
Primary Gluteus Medius
Secondary Gluteus Maximus Gluteus Minimus Obliques Tensor Fasciae Latae
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